WOD’s

STRENGTH: Deadlifts: Set #1: 5 reps @75% Set #2: 3 reps @85% Set #3: 1 rep @95% 3rd set is really as many reps as you can do at that weight. If you can crank out more than 3, you have underestimated your strength and you need to adjust your weights for the next cycle.…

Strength Squat 5 @ 75% 3 @ 85% 1 @ 95% Remember that 1 @ 95% isn’t a max effort but as many reps as possible at that weight. So if you can do 3 or 4 or at 95% you are getting stronger and probably need to start working off of a bigger assumed…

If you haven’t seen this video or World Champion Shot Putter Werner Gunthor doing plyometrics it’s worth a minute to watch it through to the end. Not sure what his bodyweight was but he stands 2.00 meters of 6’7″ and no it’s not the mullet that creates his explosive power. Strength/Skill Max effort box jump…

Before I get to the workout for the day I think that it’s very appropriate to hate on the haters. In fact the haters I refer to are the ones who are bashing 2013 CrossFit Games Champion Samantha Briggs for her technique in the bench press. As you have heard me teach many times that…